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Power / HR Zones Calculator

If You Can’t Measure It, You Can’t Improve It!

Zones Explained

ZONE 1

Recovery
Aerobic Endurance

ZONE 2

Weight loss
Increased economy
Development of fast twitch to slow twitch muscle fibres
Increased oxidative enzymes

ZONE 3

Development of fast twitch to slow twitch muscle fibres
Increased lactate threshold
Increased oxidative / glycolytic enzymes
Increased VO2 max

ZONE 4a

Development of slow twitch to fast twitch muscle fibres
Increased lactate threshold
Increased VO2 max

ZONE 4

Increased VO2 max
Increased lactate threshold
TT Specific
Increased capillarisation

ZONE 5

Increased VO2 max
Increased lactate threshold
Increased blood volume
Increased stroke volume
Increased muscle buffering capability
Increased lactate clearance

ZONE 6

Increased VO2 max
Fast twitch muscle fibre development
Increased neurological recruitment
Increased stroke volume
Increased peak power output
Increased glycolytic enzymes

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